Rowing Machine Intervals
Focused cardio with repeats. Builds stamina and pace control.
- min
- 50
- blocks
- 3
Strong but controlled efforts. You can talk in short sentences; the last seconds bite, yet your pull or stride stays clean.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Jump Rope | 90 s | 2 min | 2 min 30 s |
| Air Squat | 10 reps | 15 reps | 20 reps |
| Walking Lunge | 10 reps | 12 reps | 16 reps |
| Thoracic Rotation | 10 reps | 12 reps | 16 reps |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
Keep the rope light and shoulders relaxed; land soft. Open hips and upper back, squeeze glutes so you feel them wake up.
endurance
8 intervals, 90 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 300 m | 400 m | 500 m |
Sit tall, push with the legs, then finish with the arms; glide back smooth. Start a notch under what feels fast and hold it; if you can’t say a few words, back off.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 4 min | 5 min | 6 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 3 min | 4 min |
Pedal easy until your breath calms through the nose. Then stretch the front of the hip and the back of the thigh, slow exhale; roll what feels tight, not what hurts.
2026-09-29